Comparing Nutrients in 300 calories Boiled Leeks with Salt VS Boiled Lambsquarters with Salt

Weight per 300 calories

• Boiled Leeks with Salt: 968g
• Boiled Lambsquarters with Salt: 938g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Leeks with Salt or Boiled Lambsquarters with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.52% 0.49g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	36% 47g	130g per day for Men 19-50 years
Sugars	28% 20.4g	8% 5.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.5% 9.68g	52% 19.7g	38g per day for Men 19-50 years
Protein	14% 7.84g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	44% 397μg	407% 3666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	33% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45% 40.6mg	385% 347mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	3861% 4633μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	242% 2419mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	205% 1.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	133% 10.6mg	82% 6.56mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	51.3% 216mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	214% 4.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.5% 165mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	24.8% 842mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	166% 2484mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	23.7% 879g	22.5% 833g	3700g per day for Men 19-50 years

Boiled Leeks With Salt VS Boiled Lambsquarters With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Leeks with Salt or Boiled Lambsquarters with Salt?

Lets compare vitamin content per 300 calories of Boiled Leeks with Salt vs Boiled Lambsquarters with Salt:

• 300 calories of Boiled Leeks with Salt have 1.8 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 300 kcal of Boiled and Drained Lambsquarters with Salt contain 9.2 times more Vitamin A, 3.7 times more Vitamin B1, 12.6 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B6, 8.5 times more Vitamin C and 18.8 times more Vitamin K than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Lambsquarters with Salt provide similar amounts of Vitamin B5 per 300 calories.
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Leeks with Salt vs Boiled Lambsquarters with Salt:

• 300 calories of Boiled Leeks with Salt have 1.6 times more Iron than Boiled Lambsquarters with Salt.
• While 300 kcal of Boiled and Drained Lambsquarters with Salt contain 8.3 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium, 1.7 times more Selenium and 4.8 times more Zinc than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Lambsquarters with Salt contain similar levels of Sodium and Water per 300 calories.
• 300 calories of Boiled Leeks with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leeks with Salt have 2.1 times more Omega 3, 1.6 times more Carbohydrate and 3.5 times more Sugars than Boiled Lambsquarters with Salt.
• While 300 kcal of Boiled and Drained Lambsquarters with Salt contain 3.4 times more Fat, 5.9 times more Omega 6, 2 times more Fiber and 3.8 times more Protein than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Lambsquarters with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Leeks with Salt provide inadequate amounts of Omega 6